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A flexible seven-day menu for generally healthy adults. It averages about 99 g of protein per day before optional snacks and about 106 g with them, with most days providing 90 to 115 g. Calories are not prescribed, and no ingredient is mandatory.
This flexible week offers protein-rich meals you can repeat, swap, and round out according to your appetite.
Each day includes three meals and an optional snack, with approximate protein based on cooked weights.
Day 1 · 95 g, or 103 g with snack
Day 2 · 92 to 103 g, or 100 to 111 g with snack
Day 3 · 95 g, or 103 g with snack
Day 4 · 95 to 99 g, or 101 to 105 g with snack
Day 5 · 105 to 107 g, or 113 to 115 g with snack
Day 6 · 103 to 107 g, or 111 to 115 g with snack
Day 7 · 95 to 100 g, or 101 to 106 g with snack
The menu is a flexible framework rather than a calorie prescription.
Protein amounts are approximate, use cooked weights, and let product labels take priority.
Add fruit, vegetables, grains, sauces, and fats according to your appetite.
Repeat favorites or use similar-protein swaps because no ingredient or optional snack is required.
Set aside 60 to 90 minutes to cook lentils and quinoa, hard-boil eggs, bake chicken and turkey meatballs, roast vegetables, mix dressing, and portion meals.
Refrigerate Days 1 to 4, freeze the listed chicken, turkey, lentil, and quinoa portions for Days 5 to 7, thaw them two days ahead, and use leftovers within three to four days.
Cook salmon on Days 2 and 6, and make an extra portion on Day 2 for the Day 4 lunch.
These portions and ingredients make up the week's main meals.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Choose these alternatives when you want vegetarian or plant-based options.
Dairy swap
Choose higher-protein soy yogurt, seasoned extra-firm tofu, or tofu with seeds.
Keep these quick meals available when the planned option does not work.
Seek individualized guidance before using this menu if you have kidney or liver disease, medicated diabetes, are pregnant or breastfeeding, or follow a therapeutic diet from a clinician or dietitian.
This menu is intended for generally healthy adults and is not medical advice.
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